6easy + 6steady

3easy + 11 interval

13steady (1hour20mins)

5easy + 10 tempo

Rest

10 interval + 4easy

19steady

Tuesday - hill session, 12x400m with jog down recovery. No idea of times to be honest, it is marked out 400m so just ran my legs off but as it was windy I didnt want to get bogged down with the times or anything. Went for a run after with Lee for 3/4miles as my warm down.

Thursday - in the middle of a 10mile run I did 1x8minutes (5.10 pace)...2min run recovery...1x6minutes (5min pace)...2min run recovery...4x400m (sub 5min pace)...2minutes run recovery.

Saturday - 4x1200m (all 3.36) with 2minute recovery, then 4minute jog to nearby hill for 8x300m hill (57s average). jog down recovery.

Sunday - Long run up again....1hour59minutes for 19.3 miles.